Feature Image – We test Event 7 of the Individuals of the 2026 CrossFit Games today! (Image courtesy of CrossFit Inc.)

——————————-——————————-——————————-——————————-

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

ONLINE WHITEBOARD/COACHING – 060826

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) Complete the following for Max Reps:

At 0, 2 min, 4 min – Strict HSPU RM

Rest 3 min

At 0, 2 min, 4 min – HSPU RM

Score = Total Reps

LITE:

Int1 – S-Hspu, Kipping

Int2 – S-Hspu (1/2 abm), kipping

Int3 – S-Hspu (2/3 abm), Kipping

Beg1 – PPU (61/51cm), PPU (30cm/Flr)

Beg2 – PPU (51cm/flr), PPU (Flr/Kns x2 abm)

Beg3 – PPU (Flr/Kns x2 abm), PPU (Kns x2 abm/Kns on flr)

Then…

2) CROSSFIT GAMES 2026 FINALS – EVENT 7: SWIM STANDARD

For time:

200-meter swim

40 burpees

150-meter swim

30 burpees

100-meter swim

20 burpees

50-meter swim

10 burpees

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep missed

https://games.crossfit.com/workouts/finals

Class RX Substitution:

4x Distance for Rowing or Ski Erg (I.e. 200m-400m-600m-800m) or Ring Rows 15-30-50-65 Reps at 0.5m/0m. Kipping allowed on RR.

LITE:

Beg1 – 50-100-150-150m Swim or Row/Ski Erg (200m-400m-600m-600m) or RR 15-30-45-45 (0m/+0.25m)

Beg2 – 50-100-100-150m Swim or Row/Ski Erg (200m-400m-400m-600m) or RR 15-30-30-45 (+0.25/+0.5m)

Beg3 – 50-75-100-125m Swim or Row/Ski Erg (200m-300m-400m-500m) or RR 15-25-30-40 (+0.5/+0.75m)

EXTRAS

 Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS PROGRAM (AFL TRAINING)

Dave has qualified 7x for the CrossFit Games and has competed 6 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Feature Image – We test Event 3 of the Individuals of the 2026 CrossFit Games today! (Image courtesy of CrossFit Inc.)

——————————-——————————-——————————-——————————-

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

ONLINE WHITEBOARD/COACHING – 050826

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

Note AFL Athletes will not test today. They will only build to 80% of 1RM.

1) Build to a moderately heavy load (70-80% of 1RM) on the following:

Back Squat

Shoulder Press

Deadlift

Score = For prep on WOD 2

Then…

2) CFG26 Finals – EVENTS 3/4/5: THE CROSSFIT TOTAL

3 Attempts on each movement. Only 1 attempt allowed at a time!

Min – 0, 2, 4 – 1-rep max back squat

Min – 6, 8, 10 – 1-rep-max shoulder press

Min – 12, 14, 16 – 1-rep-max deadlift

Score = Load on Each

https://games.crossfit.com/workouts/finals

LITE:

Keep loading so that great form is maintained! Be safe! Use a belt over 90% of your 1RM.

3 Lifts per Movement (0 min, 2 min, 4 min for each section)

then…

3) With 3 Athletes – AMRAP 6 min (2 Rnds):

Min 1 – Sled Push High Bar/Low Bar (35kg + 30kg/10kg)

Min 2 – T2B

Min 3 – Db Hang Power Snatch (22,5kg/15kg)

Score = Total Reps

LITE:

Beg1 – Sled Push (H/L 35kg +10kg/0kg), HLR, 15/10kg

Beg2 – Sled same B1, HKR, 10/7kg

Beg3 – Sled Same B1, HKR x1, 7/5kg

EXTRAS

 Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS PROGRAM (AFL TRAINING)

Dave has qualified 7x for the CrossFit Games and has competed 6 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Feature Image – We test Event 2 of the Individuals of the 2026 CrossFit Games today! (Image courtesy of CrossFit Inc.)

——————————-——————————-——————————-——————————-

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

ONLINE WHITEBOARD/COACHING – 040826

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) CFG26 Finals – EVENT 2: RANCH 7200M

7,200-meter trail run

TC – 45 min

Score = Time/TC plus 1 sec/rep missed

https://games.crossfit.com/workouts/finals

LITE:

This is an URBAN RUN SUBSTITUTION

Airbike sub 2,5 x Distance ; Row – same distance

10m = 1 Rep

Int2 – 6km

Int3 – 5,5km

Beg1 – 5km

Beg2 – 4 km

Beg3 – 3 km

EXTRAS

 Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS PROGRAM (AFL TRAINING)

Dave has qualified 7x for the CrossFit Games and has competed 6 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

 

Feature Image – We test Event 1 of the Individuals of the 2026 CrossFit Games today! (Image courtesy of CrossFit Inc.)

——————————-——————————-——————————-——————————-

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

ONLINE WHITEBOARD/COACHING – 030826

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) Push Jerk 2 – E90sOn90s for 9 min (Max Day)

Score = Max Load

LITE:

Keep loading so that great form is maintained!

Then…

2) CFG26 Finals – EVENT 1: 2007 HOPPER

Complete FT:

1000-meter row

Then…

5 rounds:

25 pull-ups

7 push jerks

♀ 85 lb (38kg)

♂  135 lb (61kg)

TC – 11 min (Note where you are at 15 min and then Extended class TC 20 min)

Score = Time/TC plus 1 sec/rep missed

https://games.crossfit.com/workouts/finals

LITE:

DB/KB/BP/Light BB  ;

Row Sub SDHP Rx – 20/12kg KB or 20/15kg BB (SDHP uses KB/DB load for subs)

RX – BB 61/38kg or S-arm BOR (DB/KB/B-Pack) or light BB 10 reps on PJ 25/15kg and 36 Reps on BOR

Int1 – 20 PU/BOR 45/30kg; 22.5/15kg

Int2 – 18 PU BOR 40/25kg; 20/15kg

Int3 – 15 PU BOR 35/20kg; 16/12kg

Beg1 – PU (P/G)/BOR 30/15kg; 16/10kg

Beg2 – RR (1,5/1m)/BOR 20/12kg; 12/8kg

Beg3 – RR (1/0,5m)/BOR 15/8kg; 8/5kg

EXTRAS

 Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS PROGRAM (AFL TRAINING)

Dave has qualified 7x for the CrossFit Games and has competed 6 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Feature Image – The First Choice High Protein Recovery East Cape Champs was a Blast!

——————————-——————————-——————————-——————————-

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

ONLINE WHITEBOARD/COACHING – 010826

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) Muscle-Ups 3-7Reps – E2ndMon2ndM for 10 min (5 Rnds)

Score = Total Reps

LITE:

Int2 – B-Mup (P/G) then Dips on Bar

Int3 – B-Mup (G/B) then Dips on Bar

Beg1 – PU (P/G), Bar Dips (B/P)

Beg2 – RR (-0,25/0m), Seated P-Dips (Str)

Beg3 – RR (0/+0,25m), Seated P-Dips (Bnt)

Then…

2) Using a Sandbag (45kg/35kg) AMRAP 15 min of:

6/5 Sandbag Deadlifts

6/5 Sandbag Hang Power Cleans

5 Sandbag Facing Burpees

6/5 Sandbag Belly Squat

6/5 Sandbag Back Squats

5 Sandbag Lateral Facing Burpees

Score = Total Reps

NB – RX men 6Reps on SB but Women 5 reps on SB mvts

LITE:

Int2 – 5/4 Reps on SB mvts

Int3 – 4/3 Reps on SB mvts

Beg1 – 35/20kg same Reps as RX for M and W.

Beg2 – 20/13,6kg  same Reps as RX for M and W.

Beg3 – 13.6/9,1kg  same Reps as RX for M and W.

EXTRAS

 Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS PROGRAM (AFL TRAINING)

Dave has qualified 7x for the CrossFit Games and has competed 6 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Feature Image – The First Choice High Protein Recovery East Cape Champs was a Blast!

——————————-——————————-——————————-——————————-

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

ONLINE WHITEBOARD/COACHING – 310726

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) Muscle-Ups 3-7Reps – E2ndMon2ndM for 10 min (5 Rnds)

Score = Total Reps

LITE:

Int2 – B-Mup (P/G) then Dips on Bar

Int3 – B-Mup (G/B) then Dips on Bar

Beg1 – PU (P/G), Bar Dips (B/P)

Beg2 – RR (-0,25/0m), Seated P-Dips (Str)

Beg3 – RR (0/+0,25m), Seated P-Dips (Bnt)

Then…

2) Using a Sandbag (45kg/35kg) AMRAP 15 min of:

6/5 Sandbag Deadlifts

6/5 Sandbag Hang Power Cleans

5 Sandbag Facing Burpees

6/5 Sandbag Belly Squat

6/5 Sandbag Back Squats

5 Sandbag Lateral Facing Burpees

Score = Total Reps

NB – RX men 6Reps on SB but Women 5 reps on SB mvts

LITE:

Int2 – 5/4 Reps on SB mvts

Int3 – 4/3 Reps on SB mvts

Beg1 – 35/20kg same Reps as RX for M and W.

Beg2 – 20/13,6kg  same Reps as RX for M and W.

Beg3 – 13.6/9,1kg  same Reps as RX for M and W.

EXTRAS

 Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS PROGRAM (AFL TRAINING)

Dave has qualified 7x for the CrossFit Games and has competed 6 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Feature Image – The First Choice High Protein Recovery East Cape Champs was a Blast!

——————————-——————————-——————————-——————————-

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

ONLINE WHITEBOARD/COACHING – 290726

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) Complete the following for Max Reps:

At 0, 2 min, 4 min – E90sOn90s – Strict HSPU RM

Rest 3 min

At 0, 2 min, 4 min – E90sOn90s – HSPU RM

Score = Total Reps

LITE:

Int1 – S-Hspu, Kipping

Int2 – S-Hspu (1/2 abm), kipping

Int3 – S-Hspu (2/3 abm), Kipping

Beg1 – PPU (61/51cm), PPU (30cm/Flr)

Beg2 – PPU (51cm/flr), PPU (Flr/Kns x2 abm)

Beg3 – PPU (Flr/Kns x2 abm), PPU (Kns x2 abm/Kns on flr)

Then…

2) AMRAP 18 min:

400m Run or 40 x 7,62m S-Run

4 Wall Walks

8 DB Snatch (40kg/6 reps on 30kg)

Score = Total Reps

LITE:

Int1 – 35/25kg

Int3 – 3 WW; 30/22,5kg

Beg1 – 22,5/15kg; Half WW

Beg2 – 15/10kg; 1-Step WW; 300m

Beg3 – 10/7kg; WormW; 250m

EXTRAS

 Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS PROGRAM (AFL TRAINING)

Dave has qualified 7x for the CrossFit Games and has competed 6 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Feature Video – The First Choice High Protein Recovery East Cape Champs was a Blast!

——————————-——————————-——————————-——————————-

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

ONLINE WHITEBOARD/COACHING – 280726

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) Front Squat 5 (70% 1RM) – E2ndMon2ndM for 10 min (5 Rnds)

Score = Load

LITE:

Keep loading so that great form is maintained!

Then…

2) “Fight Gone Bad!” – 3 Round Variant

Three rounds of the following for Max Reps:
Min 1 – Wall-ball (9.1kg/6.3kg to 10 ft/9 ft target)
Min 2 – Sumo deadlift high-pull (35kg/25kg)
Min 3 – Box Jump (51cm)
Min 4 – Push-press (35kg/25kg)
Min 5 – Row (Calories) or SDHP (20kg/12kg)
Min 6 – Rest

Score = Total Reps

Note:

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

LITE:

Int3 – RX WB to 9/8ft  target; 30/20kg

Beg1 – 6,3kg/4,5kg, 10ft/9ft target; 25/15kg; BSO 51cm, SDHP 16/10kg

Beg2 – 6.3/4.5kg, 9ft-274.3cm/8ft-243cm, 20/12kg, 12/8kg

Beg3/TC – 6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm,  15/9kg, 8/5kg

EXTRAS

 Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS PROGRAM (AFL TRAINING)

Dave has qualified 7x for the CrossFit Games and has competed 6 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Feature Video – The First Choice High Protein Recovery East Cape Champs was a Blast! CONGRATS TO ALL THOSE WHO PARTICIPATED AND WHO EXCELLED! A MASSIVE THANK YOU TO OUR SPONSORS LISTED HERE AND ALSO TO ALL OUR VOLUNTEERS! WITHOUT YOU ALL, WE COULD NOT HOST THE EVENT! A MASSIVE THANK YOU 🙏 🙏🙏🙏🙏🙏

——————————-——————————-——————————-——————————-

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @Phicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

ONLINE WHITEBOARD/COACHING – 270726

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) Fat Bar Hang Power Cleans 2 – E90sOn90s for 9 min (Max Day)

Score = Max Load

LITE:

Keep loading so that great form is maintained!

Then…

2) FIRST CHOICE HIGH PROTEIN RECOVERY ECC 26

https://eastcapechamps.co.za/ecc-one-done-events-2026/

RX – TEAM EVENT 6 & 7 – The First Choice High Protein Recovery Final Countdown

EVENT 6 – 1st M/F Pair For Time:

6 T-Wall Walks (shared) – Partner Neutral Hold Rings

Into…

9-7-5 Synchro Fat Bar/ BB Hang Power Cleans (65kg/35kg)

3-2-1 Partner Seated Sled Rope Pull 6m (RX Sled MF 140kg – 80kg M, 60kg F (35kg plus 105kg)

Into…

18m HS Walk (2m unbroken – shared while 1 holds a Handstand)

TC – 12 min – Record Benchmark score t 12 min and then extend class TC to 20 min if not completed.

Score = Time / TC plus 1 sec/rep missed

2 min Reset…. Into Event 7 (tomorrow for class)

Notes:

See T-Wall Walk description below and video at:

https://youtu.be/a64Ttv026VE

Workout Variations:

RX – 140kg – 80kg M, 60kg F (35kg plus 105kg)

Int – 55/30kg ; T-Wall Walk (70cm) – partner Neutral hold 76cm boxes; Sled MF 115kg (35kg plus 80kg) ; 18m shared HSW (1 for 1 – start where other ends)

Scaled – 40/20kg ; 1-Step T-Wall Walk (0m) ; Sled MF 100

kg (35kg plus 65kg) ; 36m (6x 6m) Synchro Bear Crawl

EXTRAS

 Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS PROGRAM (AFL TRAINING)

Dave has qualified 7x for the CrossFit Games and has competed 6 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Feature Video – The First Choice High Protein Recovery East Cape Champs was a Blast! CONGRATS TO ALL THOSE WHO PARTICIPATED AND WHO EXCELLED! A MASSIVE THANK YOU TO OUR SPONSORS LISTED HERE AND ALSO TO ALL OUR VOLUNTEERS! WITHOUT YOU ALL, WE COULD NOT HOST THE EVENT! A MASSIVE THANK YOU 🙏 🙏🙏🙏🙏🙏

——————————-——————————-——————————-——————————-

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @Phicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

ONLINE WHITEBOARD/COACHING – 250726

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) For class … complete the workout after noting where you were at 20 min.

ECC athletes complete this workout as is gain.

First Choice high Protein Recovery ECC 2026 – INDIVIDUALS (https://eastcapechamps.co.za/2026-workouts/

 RX – TEAM EVENT 5 –

https://youtu.be/nANHhfepXpg?si=yfcYIdoHXwu3p3zF

2018 Adapted Repeat

RX – Event 5 (Rezounds…Chipper of Chippers – Adapted 2018)

Complete the following FT (M/M/F/F):
100 Yoke Wall Balls (10kg/6.3kg)

➡️To work – 1 Holds an airsquat and other holds Bar OH

12(6e pair) Synchro Box Step Overs (61cm/51cm) (24kg KB/30kg DB and 16kg/20kg)

40 Synchro Clean and Jerk (50kg/32kg)

➡️To work – partners hang on pull-up bar

12 (6e pair) Synchro Box Step Overs (61cm/51cm) (24kg KB/ 30kg DB and 16kg/20kg)

40 Synchro T2B

➡️To work – 2 partners each hold Bar OH

12 (6e pair) Synchro Box Step Overs (61cm/51cm) (24kg KB / 30kg DB and 16kg/20kg)

100 (50e pair) Synchro Box Jump Over (61cm/51cm)

TC – 20 min

Score = Time/TC plus 1 sec/rep missed

Notes:

⚠️‼️see specific Division differences for Int and Scaled below!

➡️1 for 1 on WB

➡️FC BSO – Synchro at start before next rep (DB/KB cannot rest on box/leg)

➡️A M/F pair synchronise for the FC BSO and BJO.  The 2nd pair goes after the 1st pair. ➡️Hence a pair completes a FC BSO or a BJO on every 2nd rep for the Team.

➡️Synchro CJ – Synchro at top of rep (at lockout). Athlete/s reaching lockout can wait for the rest in the locked out position.

For reps to count, Partners Deadhang on Pull-up bar.

➡️Synchro T2B – approximate synchro on bar touch. 1 athlete cannot go onto the next rep before the other touches the bar with the toes/foot.

➡️Any part of the foot can touch the bar between the hands for the rep to count.

INT – Event 5 (Chipper of Chippers – Adapted 2018)

Complete the following FT (M/M/F/F):
80 Yoke Wall Balls (10kg/6.3kg)

➡️To work – 1 Holds an airsquat and other holds Bar OH

12 (6e pair) Synchro Box Step Overs (61cm/51cm) (24kg KB/20kg DB and 12kg KB/15kg DB)

40 Synchro Clean and Jerk (45kg/25kg)

➡️To work – partners hang on pull-up bar

12 (6e pair) Synchro Box Step Overs (61cm/51cm) (24kg KB/20kg DB and 12kg KB/15kg DB)

40 Synchro HLR –  collar bone

➡️To work – 2 partners each hold Bar OH

12 (6e pair) Synchro Box Step Overs (61cm/51cm) (24kg KB/20kg DB and 12kg KB/15kg DB)

80 (40e pair) Synchro Box Jump Over (61cm/51cm)

TC – 20 min

Score = Time/TC plus 1 sec/rep missed

SCALED – Event 5 (Chipper of Chippers – Adapted 2018)

Complete the following FT (M/M/F/F):
80 Yoke Wall Balls (6.3kg/4.5kg)

➡️To work – 1 Holds an airsquat and other holds Bar OH

12 (6e pair) Synchro Box Step Overs (61cm/51cm) (15kg/10kg)

40 Synchro Clean and Jerk (35kg/20kg)

➡️To work – partners hang on pull-up bar

12 (6e pair) Synchro Box Step Overs (61cm/51cm) (15kg/10kg)

40 Synchro Hanging Knee Raises

➡️To work – 2 partners each hold Bar OH

12 (6e pair) Synchro Box Step Overs (61cm/51cm) (15kg/10kg)

80 (40e pair) Synchro Box Step Overs (61cm/51cm)

TC – 20 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

 Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS PROGRAM (AFL TRAINING)

Dave has qualified 7x for the CrossFit Games and has competed 6 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!